swaps

Plant-Based Swaps to Recreate Classic Comfort Food Dishes

May 18th, 2020

Meat is not required for good health or good food, and the characteristics that make our favorite meals special — the texture, the flavor, the spice — can all be easily replicated with plant-based ingredients.

Mushroom Gravy, Savory Stuffing, Fudge Brownie Pie, and 8 Other Plant-Based Swaps for Your Thanksgiving Feast

November 25th, 2019

It’s important that your Thanksgiving spread accommodates everyone. Fortunately, the classic Thanksgiving fixings can be made completely plant-based without compromising tradition or taste

Global News

The Absolute Best Recipes You Can Make with Your Forgotten Pantry Staples ›

Your pantry is full of forgotten treasures: the can of kidney beans hiding behind the rigatoni; the unopened pouch of quinoa tucked off in the corner; the lonely tin of canned corn… But these ingredients, along with other overlooked pantry staples, can be used to make some pretty marvelous meals — if you know how to prepare them.

As more people are cooking at home, the Meatless Monday team set out to ask our followers which of their pantry items they’ve found to be the trickiest to cook. Our surveys have revealed that people aren’t quite sure what to do with canned corn, quinoa and canned kidney beans.

We sought the assistance from some of our favorite chefs, bloggers, and Instagram influencers to help us compile a list of superb plant-based recipes featuring popular, yet underutilized, pantry staples. Check out the list below and get cooking!

Corn Recipes

TexMex Chickpea Corn Fritters from Kevin Curry – Fit Men Cook

When it comes to plant-based patties, fritters always have more fun. These Tex-Mex chickpea corn fritters from Fit Men Cook become nice and crisp after a quick spin in the air fryer (or oven). Canned or frozen corn work for this one, but the big spice blend — smoked paprika, chili powder, cumin, oregano — is definitely a must.

Source: Fit Men Cook

Corn, Avocado, and Tomato Salad from Rachel Paul – The College Nutritionist

Want something a little lighter for the summer season? Try this corn, avocado and tomato salad from the College Nutritionist.

Source: College Nutritionist

Garlicky Corn and “Tuna” Pasta from Lenny Wu – Vegamelon

This isn’t you mom’s tuna casserole. Pairing a vegan protein with sweet corn and spices makes this garlicky corn & ‘tuna’ pasta from Vegamelon a must try.

Source: Vegamelon

Easy Vegan Jalapeño Cornbread from Jenn Sebestyen – Veggie Inspired

This recipe for vegan jalapeño cornbread from Veggie Inspired uses canned corn and jalapeño for a sweet punch of heat.

Source: Veggie Inspired

Crockpot Chili from Makenna Hale

Corn and chili were meant for each other. This crockpot chili from Makenna Hale is vegan and free of both soy and gluten.

Source: Makenna Hale

Vegan Lentil Shepherd’s Pie from Naturally Zuzu

Hearty and delicious, this vegan lentil shepherd’s pie from Naturally Zuzu will keep your taste buds craving more.

Source: Naturally Zuzu

Pro tip from Karla Dumas and the Humane Society Culinary Team: Roast canned corn to naturally caramelize it and bring out the sweetness. Season with salt, pepper and lime juice; add beans and cilantro for a quick side dish.

Quinoa Recipes

Instant Pot Vegan White Bean Quinoa from Nisha Vora – Rainbow Plant Life

You can never have enough chili recipes. This recipe for instant pot vegan white bean quinoa chili from Rainbow Plant Life uses coconut milk and cannellini beans, making it extra creamy and delicious.

Source: Rainbow Plant Life

Sweet Potato Quinoa Latkes from Joy Bauer

Holidays, brunch, late-night snack, doesn’t matter; these savory sweet potato latkes from Joy Bauer are the perfect place to put that quinoa. The original recipe calls for egg whites, but to make these latkes completely plant-based, use one of these vegan egg replacements.

Source: Joy Bauer

Fig and Raisin Quinoa “Couscous” from My Organic Diary

Completely gluten free, this recipe from My Organic Diary marries the flavors of North Africa with protein-packed quinoa. Golden raisins, cinnamon, and figs makes this flavorful side dish perfect for pool-side dining.

Source: My Organic Diary

Cherry Mint Quinoa Salad from Lisa Drayer

In addition to her cherry mint quinoa salad, Lisa Drayer covered the Meatless Monday pantry challenge in her recent CNN article, “How to eat less meat and more plants,” that also featured Chef Adam Kenworthy’s quinoa recipe suggestion and physician and chef Dr. Robert Graham’s advice on the health benefits of plant-based eating.

Source: Lisa Drayer

Peanut Butter Quinoa Cookies from DJ Blatner

These peanut butter quinoa cookies from DJ Blatner are seriously inventive and delicious. By using a combination of quinoa, oats, and flax seeds, you’re getting a solid helping of fiber packaged in a sweet, nutty cookie.

Source: Dawn Jackson Blatner

Teriyaki Fried Quinoa from The Foodie Takes Flights

Skip the takeout and sauté your own version of fried rice, or, in this case, teriyaki fried quinoa. Throw in a colorful collection of vegetables: corn, carrots, peas, purple cabbage, and you’ve got yourself a rainbow of a meal courtesy of The Foodie Takes Flight.

Source: The Foodie Takes Flight

Kidney Bean Recipes

Easy Pantry Pasta Bake from Delicious and Healthy by Maya

Clean out the pantry while making a filling family dinner. Use kidney beans (but any can of beans will do), spinach, tomato sauce, and a spice rack’s-worth of seasonings for this better-for-you easy pantry pasta bake from Delicious and Healthy by Maya.

Source: Delicious and Healthy by Maya

Comforting Black and Kidney Bean Chili from James – Healthy Living with James

Cocoa powder? Cinnamon? Coriander? The unique blend of spices makes this comforting black and kidney bean chili from Healthy Living James a unique spin on the classic.

Source: Healthy Living with James

Zucchini Oat Veggie Patties from Sharon Palmer

With a base of kidney beans, shredded zucchini, oats, and seeds, no two bites of these spicy zucchini oat veggie patties from Sharon Palmer will be the same.

Source: Sharon Palmer

Best Vegan Chili from Hannah – Two Spoons CA

Is it really the best vegan chili? Try this recipe from Two Spoons CA and decide for yourself!

Source: Two Spoons CA

BBQ Kidney Bean Kale Burgers from Jenn Sebestyen – Veggie Inspired

These kidney bean kale burgers from our friend Jenn Sebestyen at Veggie Inspired develop a nice crunchy crust after 40 minutes in the oven. A mixture of tahini, apple cider vinegar, molasses, and liquid smoke give these patties that beloved barbecue flavor without the grill.

Source: Veggie Inspired

Plant-Based Swaps to Recreate Classic Comfort Food Dishes ›

Animal products — whether beef, pork, chicken, dairy or seafood — are often thought to be necessary for a balanced diet, and, as a result, these ingredients have typically played a prominent role in home cooking. But meat is not required for good health or good food, and the characteristics that make our favorite meals special — the texture, the flavor, the spice — can all be easily replicated with plant-based ingredients.

Swapping out meat for plant-based protein enables you to find the essence of a dish and really consider why that BLT is so refreshing and tasty or how that peanut satay finds the right balance of spicy, nutty, and sweet. Because it’s usually not the animal protein that makes a dish unique or exquisite, but rather the harmony of ingredients and specific techniques that make for the best eating.

Below is a list of classic comfort meals that have had their meaty ingredients swapped out for plant-based alternatives. Try a few this Monday, and gain a new appreciation for your favorite foods.

Cauliflower Buffalo Wings

Capture the spicy kick of Buffalo wings without the bones (and the chicken). This super simple recipe for cauliflower Buffalo wings is a definite crowd pleaser. No need to wait for gameday, whip up a batch this Monday.

Chickpea Meatloaf

Meatloaf is the iconic comfort food, a centerpiece of many family meals. But you can easily recreate the tang and texture of meatloaf sans the meat. This recipe for vegan meatloaf from Nora Cooks uses a base of chickpeas to mimic the density and richness of traditional meatloaf.

Photo & Recipe: Nora Cooks

Grilled Portobello Mushroom Burgers with Garlic Mayo

You won’t be missing ground beef after tasting this grilled portobello burger. The mushrooms are marinated in a homemade barbecue spice mix and grilled until tender. When served, they are loaded up with sweet grilled red onions and savory garlic and chive mayonnaise.

Lentil Bolognese

Everyone loves one-pot cooking. Swap out ground beef for lentils in this hearty recipe for lentil Bolognese from Tasty. Serve over pasta or zucchini “noodles.”

Photo & Recipe: Tasty

Mushroom Stroganoff

Impress an Eastern European mother-in-law or stubborn eater with this cozy and comforting (and completely plant-based) version of “beef” stroganoff. Mimic the flavor, texture, and creaminess of beef stroganoff by using succulent baby portobello mushrooms, soy sauce, and your favorite brand of plant-based sour cream. Try this mouth-watering recipe for mushroom stroganoff from Vegan Huggs.

Photo & Recipe: Vegan Huggs

Quinoa Chili Fries

Sometimes you’ve just got to cave to what you crave, but this recipe for quinoa chili fries doesn’t have to be a guilty pleasure. By baking your own French fries and making your own chunky vegetarian quinoa chili, you’ll still feel light as air even after eating second helping.

Seitan Peanut Satay

The perfect balance between nutty, spicy, and sweet: enter the seitan satay with spicy peanut sauce. Swap out traditional chicken breast for oven-roasted seitan; you won’t be able to tell the difference. Follow this yummy recipe from seitan peanut satay from Sunnyside Hanne.

Photo & Recipe: Sunnyside Hanne

Tempeh BLT

Crisp, clean, and classic, who doesn’t love a BLT? Marinating the tempeh overnight in a mixture of apple cider vinegar, soy sauce, liquid smoke, maple syrup, and spices gives it the flavor of bacon, while baking it in a hot oven recreates its crisp-yet-chewy texture. Check out this recipe for a tempeh BLT from The Curious Chickpea and get ready for next weekend’s brunch.

Photo & Recipe: The Curious Chickpea

Vegetable Paella

Paella is known for its copious amounts of seafood, chicken, and chunks of chorizo, but you can replicate the delicate flavors of Spanish paella with roasted red peppers, artichokes, kalamata olives, and a variety of spices. Try this tasty vegetable paella from Cookie and Kate.

Photo & Recipe: Cookie and Kate

Veggie Meatballs

You won’t miss “regular” meatballs after you’ve tried these better-for-you veggie meatballs. Featuring hearty lentils, mushrooms and walnuts, this recipe is sure to hit the spot next time a meatball craving hits. Serve with your favorite pesto or marinara sauce with some sautéed broccoli rabe, pasta, or polenta with spiraled greens.

“Stress Bake” Your Worries Away Using These Plant-based Egg Alternatives ›

As most bakers will tell you, baking makes you feel good. It can even be a meditative activity that helps to reduce stress and brings us positive feelings of doing something for others; in this case, creating delicious baked goods for the ones we love.

When whipping up plant-based desserts and baked goods, using the right substitute for eggs is critical as it is a key ingredient that gives structure to cakes, color to cookies, and thickness to sauces and custards. Don’t panic. Some clever cooks have come up with easy to use animal-free alternatives; flax and chia seeds, apple sauce, and aquafaba can all be used in some capacity to replace eggs. But remember that not every egg alternative is equal: aquafaba is used for egg whites, chia seeds are better for browning and color, and silken tofu adds texture and protein.

Below is a list of our favorite egg alternatives complete with drool-worthy recipes from a few of our favorite plant-based bloggers. So start experimenting and find out what works for you — and then share the love and post it on social with #MeatlessMonday!

Aquafaba

Aquafaba is a fancy term for chickpea juice. Drain a can of chickpeas into a bowl and whip up the liquid as you would egg whites. Replace one egg with a quarter-cup of aquafaba to make plant-based meringues and mousses. Check out this guide to aquafaba from Minimalist Baker, and try making her recipe for easy macaroons.

Bananas

The substitution for this one is easy: Use ¼ cup ripe banana in place of one whole egg. This swap works best in denser baked goods like muffins and pound cake, but be prepared for a subtle banana flavor. You can use apple sauce for a milder flavor. If you’re a fan of banana, try these heavenly peanut butter banana brownies from Bucket List Tummy. Please note that the recipe also calls for a flax egg (see recipe for flax egg below).

Chia Seeds

Chia eggs are made by combing 1-tablespoon chia seed (or ground chia) and 3-tablespoons water (equals one “egg”), and letting the mixture sit for 5-10 minutes. Chia seeds will darken baked goods, making them ideal for brownies, muffins, and cookies, but they can also add a nice texture to this sweet chia cornbread from The Simple Veganista.

Flaxseed

Minimal effort is required to make a flaxseed egg. Simply use the same ratio as chia seeds — 1-tablespoon flaxseed to 3-tablespoons water to make one “flax egg”— and let sit for around 5-10 minutes. A flaxseed eggs can be used to replace traditional eggs in pancakes, quick breads, brownies, and muffins. Try using them to make these vegan coffee cake streusel muffins by Choosing Chia.

Silken Tofu

Want moister baked goods with a bit of extra protein? Swap out an egg for a quarter-cup of silken tofu when making muffins, cakes, and quick breads. Silken tofu is best for baking with recipes that already have a leavening agent, like baking powder or baking soda, but it’s also wonderfully decadent in this vegan strawberry cheesecake by Exceedingly Vegan.

Vegan Egg Replacements

Many supermarkets and online stores now offer a variety plant-based products developed specifically to function as vegan egg replacers. Some popular brands are Follow Your Heart, Bob’s Red Mill, and JUST (they’ve got a great recipe for crispy waffles). Check out your local grocery store, online store, or natural foods market to see what options they offer that meet your baking needs.

10 Tips, Hacks, and Tricks for Tasty Plant-Based Cooking ›

Culinary secrets exist, and they can elevate your cooking from good to give-me-seconds. Dinner may never be the same after you start adding a tablespoon of smooth peanut butter to your chili, a splash of soy sauce to your tomato sauce, or a touch of vinegar to soups and stews.

When it comes to improving the taste, texture, and flavor profile of your meatless dishes or recreating plant-based versions of animal-based ingredients, it’s all about knowing the right techniques. Maybe your tofu Buffalo wings didn’t come out crispy because you forgot to press the tofu, or your kale not as tender because you didn’t massage the leaves. Sure, these suggestions may seem minor, but they can dramatically affect the outcome of a recipe.

As we are all doing more home cooking, take a look at the list below and see how you can incorporate these cooking hacks into your next Meatless Monday meal.

Add a Spoonful of Peanut Butter to Chili

It might sound crazy, but the secret to many award-winning chili recipes is a heaping amount of smooth, creamy peanut butter. The subtle hint of sweet paired with the peanut’s inherent nuttiness is enough to balance out the spice and acid of vegetarian chili.

Press Tofu for Crispy “Wings”

Removing the moisture from tofu allows it to get nice and crispy, an important step if you’re baking, pan frying, or cooking up Jamaican jerk tofu tacos. To properly press tofu, line a plate with paper towels or clean kitchen towel and place the block of tofu on top. Place another layer of paper towel on the tofu block and apply something heavy — book, cutting board, pan — on top. Let it “press” for at least 20 minutes, replace the paper towels and let it rest for another 10 minutes for extra an extra chewy meaty texture.

Massage Kale for Tender Salads

Kale needs some TLC to become, well, tender. To break down the tough fibers, rip the leaves off the rib (or stem), add to a bowl, coat with some olive oil, and knead them (as if you would bread dough) for around four minutes. Add them to a Mediterranean salad for a quick weeknight meal.

Blend Cauliflower for an All-Purpose “Cream” Sauce

Add richness, depth, and creaminess to any dish with this magic, all-purpose cauliflower sauce. To make this simple sauce, boil cauliflower spears until tender. While boiling, sauté sliced garlic in olive oil until fragrant. Drain the cauliflower and scrape all of the garlic-infused oil into a blender and blend until smooth.

Photo Source: FoodieWithFamily

Refrigerate Coconut Milk for Easy Whipped Cream

Simple, easy, and decadent, refrigerating a can of coconut milk overnight results in a thick and creamy whipped topping for desserts, waffles, or coffee. Add some vanilla extract and powdered sugar for some extra flavor and sweetness.

Freeze Bananas for Nice Cream

The best kept secret that every plant-based eater knows about, frozen banana soft serve will change the way you think about dessert. Simply peel a few bananas, throw them in the freezer, and blend them up with some frozen fruit the next day. Maybe add a splash of lemon juice, nut butter, or a sprinkle of maple syrup if so inclined.

Photo Source: Detoxinista

Use Avocado in Place of Butter

With a one-to-one ratio, you can use avocado to replace butter in most baked goods and desserts. And while avocado won’t impart a noticeable flavor, you can also avoid butter by using a non-dairy butter substitute (also a one-to-one ratio).

Make Your Own Plant Parmesan “Cheese”

Parmesan elevates anything from pastas and risottos to soup and roasted vegetables. Recreate the sharp umami flavor of Parmesan with a combination of nutritional yeast, walnuts (or cashews), salt, and garlic powder. Give the mixture a couple of pulses in the food processor and you’re good to go.

Photo Source: MinimalistBaker

Customize a Creamy Tofu Herb Dip

Tofu comes in all different types and textures. Blend soft silken tofu together with salt and fresh herbs — basil, parsley, chive, cilantro, rosemary — for a quick and easy dip for crudité. Add some avocado or a splash of citrus to round out the flavor.

Photo Source: CrowdedKitchen

Finish Cooking Pasta in Sauce for a Creamier Consistency

Contrary to the instructions on the box, pasta should actually be slightly underdone when you drain it. After draining, immediately toss the pasta into the simmering sauce for another two minutes. This helps the pasta absorb the sauce, but it also releases the starch within the pasta, giving the sauce a creamier consistency.

Plant-Based Instagram Influencers You NEED to Follow ›

Food and Instagram go together like strawberries and chocolate. To satisfy our appetite for mouthwatering meals, a number of amateur and professional cooks are creating and sharing amazing plant-based recipes that you recreate from the comfort of your own kitchen.

This Monday, check out our list of favorite plant-based Instagram influencers to follow; they’ve got tips for everything from cashew cheese to no-bake coconut cake to basil risotto. Remember, many of these influencers also have websites and YouTube channels as well, so say hello to your new virtual cooking companions!

@alphafoodie

Samira Kazan, the creator of the @alphafoodie Instagram and alphafoodie.com, is dedicated to showcasing beautifully vibrant ingredients and finished dishes. Her videos are a beautiful blend of technique and presentation. Check out her creative recipes for plant-based Cheddar cheese and gluten-free banana bread.

@deliciouslyella

A queen of plant-based meal preparation, Ella Mills is an icon when it comes to making simple and delicious food without using animal products. Breakfast bowls, smoothies, sweets, savory grains, and delectable veggies, Ella can do it all, and you can too; check out her Instagram page and blog deliciouslyella.com for step-by-step instructions on how you can recreate her edible masterpieces.

@minimalistbaker

The mantra of the Minimalist Baker is clear: “simple recipes that make you feel good, 10 ingredients, 1 bowl, or 30 minutes or less — all eaters welcome.” With creative ideas for plant-based cakes, brownies, soups, breads, and so much more, you’ll be using the Minimalist Baker’s Instagram as both a source of cooking insights and artful inspiration.

@frommybowl

Caitlin Shoemaker, the creator of @frommybowl, develops easy-to-follow, vegan recipes that “actually taste good.” Her food is health-forward, and many of her recipes incorporate a variety of nutritionally-dense ingredients. But most importantly, Shoemaker’s food looks, well, fun; she’s got recipes for no-bake toasted coconut cheesecake, vegan strawberry shortcake, and a gorgeous feel-good red lentil soup. And while her Instagram page doesn’t include many videos, you can always check out Shoemaker’s YouTube channel and website to see her in action.

@hotforfood

If you want a virtual cooking buddy, look no further than Lauren Toyota, the foodie philosopher behind the Instagram @hotforfood. Charisma and a whimsical approach to food, makes Toyota an excellent source for plant-based cooking. She’s got tons of videos on her Instagram and website, which makes her more of a culinary coach than Instagram influencer.

@pinchofyum

With over one million followers, @pinchofyum is doing a lot of things right. They have recipes for all of your comfort food favorites — gnocchi, macaroni and cheese, banana-oat pancakes — many of which use only vegetarian-friendly ingredients. Scroll through their feed or look at some of their instructive cooking videos and website recipes.

@vanillaandbean

To satisfy your need for elegant images of food, look no further than @vanillaandbean. This Instagram feed is full of rustic plates, counter tops, and casserole dishes teeming with beautiful meals and ingredients, many of which are plant-based. For full recipes, check out vanillaandbean.com, and let your appetite run wild.

@veggie_inspired

Jenn Sebestyen, creator of @veggie_inspired and author the Meatless Monday Family Cookbook, is a master at coaxing delicious flavors out of plant-based ingredients. Her recipes are easy to follow and appeal to all varieties of eating lifestyles, also available on her website.

@woon.heng

Woon Heng is a wonderfully inventive home cook (and Meatless Monday contributor) who focuses on cooking up plant-based meals with an Asian flare. Her dishes are unique and easy on the eyes; one look at her Instagram feed will have you stocking up on soy sauce, sesame oil, fresh chile, and udon noodles.

Feed a Family with These 13 Big-Batch Plant-Based Recipes ›

Cooking is a joy, but making every meal from scratch can get tedious, not to mention time consuming. And that’s where big-batch cooking comes in. We’ve created a list of plant-based recipes that are well suited for families (and leftovers). To do this, we looked through our Meatless Monday recipe database to find dishes that don’t require a lot of preparation, are easy to scale up, and are hearty, nutritious, and filling.

Although not all the recipes listed below are main dishes, they can still be prepared in large quantities and can be used to accompany other meals as side dishes or mid-day snacks.

From Moroccan split pea soup and roasted chimichurri vegetables to Thai pumpkin curry and green tea pesto pasta the options for bulk cooking are only limited by your imagination — and maybe the size of your stock pot.

This Monday, do yourself a favor and cook a batch that’s big enough for leftovers.

Black Bean Sesame Veggie Hash

This recipe is an opportunity to get creative. Add whatever vegetables you have on hand and cook them up in your biggest skillet with some soy sauce, scallions, garlic, and chile oil.

For the Black Bean Sesame Veggie Hash recipe, click here.

Chimichurri Roasted Vegetables

Pungent and flavorful, these roasted vegetables can be prepared in bulk. The aromatic parsley-based chimichurri sauce is easy to scale up as well.

For the Chimichurri Roasted Vegetables recipe, click here.

Freekeh Pilaf

Swapping out rice for freekeh — an ancient grain made from roasted green durum wheat — makes for a healthier and more textured version of this classic dish. As with any pilaf, the flavor is only as good as the broth you use to cook it in, so make sure to use a nice, flavorful vegetable stock when cooking.

For the Freekeh Pilaf recipe, click here.

Ginger Orzo Brussels Sprouts Salad

Chunks of butternut squash and Brussels sprouts makes this fragrant and flavorful ginger orzo more of a main meal than a side dish. The recipe serves eight, so expect leftovers, which is a plus because the flavors become more pronounced after they spend a night in the refrigerator.

For the Ginger Orzo Brussels Sprouts Salad, click here.

Green Tea Pesto Pasta

An exceptionally unique recipe, this green tea pesto pasta is perfect to make in big batches. You can also make extra sauce and keep it in a plastic container for when pasta cravings hit. Add any variety of vegetables — cherry tomatoes, zucchini, broccoli — to add some oomph to the meal.

For the Green Tea Pesto Pasta recipe, click here.

Lemon Ginger Peas

Frozen peas are humble ingredients, but they can be wonderfully delicious. This dish is simple to prepare and can be made in large batches, depending on how many bags of frozen peas you’re willing to store in your freezer. Experiment with different seasoning combinations to keep your taste buds guessing.

For the Lemon Ginger Peas recipe, click here.

Meatless Brown Rice Jambalaya

This meat-free jambalaya is packed with smoke, heat, and creole flavor. The recipe feeds six and doesn’t require much in terms of prep — just sauté the aromatics, pour in the stock, beans and rice, bring to a boil, and simmer away until the rice is fluffy and tender.

For the Meatless Brown Rice Jambalaya recipe, click here.

Moroccan Split Pea Soup

No matter the season, a hearty cauldron of split pea soup can feed an army. Besides being incredibly affordable, split peas are easy to prepare and packed with protein and fiber. Moroccan-inspired seasonings add a refreshing punch of flavor to each spoonful.

For the Moroccan Split Pea Soup recipe, click here.

Quick and Easy Hummus

Making your own hummus is so much more affordable than buying it prepackaged at the store. Double or triple this recipe (depending on the size of your food processor), and have delicious, creamy hummus available all week.

For the Quick and Easy Hummus recipe, click here.

Roasted Parsnip and Spinach Shepherd’s Pie

Hello leftovers. Making a platter of this shepherd’s pie will feed a large family. Prep the platter the day before cooking and store in the refrigerator if you want an easy weeknight meal.

For the Roasted Parsnip and Spinach Shepherd’s Pie recipe, click here.

Thai Tofu Pumpkin Curry

This recipe can easily be doubled if you want an extra few servings the following day. Although it calls for pumpkin, feel free to incorporate eggplant, extra tofu, or a bag of frozen spinach to add more heft to the dish.

For the Thai Tofu Pumpkin Curry recipe, click here.

Vegetarian Gumbo

Gumbo gets its color and flavor from its roux — a paste-like mixture of flour and fat. This recipe is rich, decadent, packed with vegetables, and easy to scale up.

For the Vegetarian Gumbo recipe, click here.

Zucchini Scallion Cakes

As simple as making pancakes, you can whip up a few dozen of these lemony zucchini cakes in no time.

For the Zucchini Scallion Cakes recipe, click here.

Protect the Planet by Going Meatless this Monday ›

Our daily food choices have a direct impact on the health of the planet. And while it’s true that all foods need resources to produce, research shows that meat and dairy have the greatest impacts on the environment. This isn’t too hard to picture; raising animals to feed billions of people requires huge inputs of land, feed, water, and energy to be processed, stored, and transported.

While the environmental impacts of food production can seem daunting, thankfully there are easy and delicious ways to reduce our individual and collective “foodprints” through eating a more plant-based diet and reducing food waste. But you don’t need to go vegan to make a difference; starting small, like going Meatless Monday, is meaningful and can also lead to eating more plant-based foods throughout the week.

Meatless Monday Tips for Plant-based Eating

Add more fruits and vegetables to your meals

Make meals from the Meatless Monday recipe gallery

Stock your pantry with plant-based staples for quick and easy meals

Enjoy a wide variety of plant-based proteins

Load up your spice cabinet for flavorful meatless meals

Reduce food waste with inexpensive foods that won’t go bad

Get the whole family involved with The Kids Cook Monday meatless recipes

Just how much of a difference does it make replacing animal products with plant-based foods? To help quantify the power of plant-based eating, we’ve collaborated with our academic partners at the Johns Hopkins Center for a Livable Future to gather the facts and figures behind plant-based foods and the environment.

According to calculations from Johns Hopkins, if sixty percent of Americans ate plant-based just one day, it would save the equivalent of 104,000 Olympic swimming pools of water and the land area of the California Redwood Forests.

Hungry for more reasons to go Meatless Monday? Check out the facts below to see the impact that livestock production as on the environment, and how you can help minimize those effects by reducing meat and adding more fruits, vegetables, legumes, and grains into your diet.

Water

Animal agriculture is responsible for about 70 percent of the world’s freshwater use. By 2050, water demand for livestock production is expected to leave half the world’s population living in water-stressed environments. Research shows that eating a more plant-based diet can decrease agricultural water use by 50 percent.

Deforestation

The meat industry is the most significant driver of deforestation, clearing approximately 50 million square miles of forest for agricultural purposes each year. Combining pasture and land used for feed crops, 80 percent of the world’s farmlands are used for livestock production.

Soil Health

Animal agriculture damages soil quality and compromises the health of the ecosystem. Industrial livestock production, through its intensive land management practices, reduces soil fertility and leaves previously fertile regions barren and more prone to natural disaster such as wildfires, flooding, and dust storms. Wide-scale shifts toward more plant-based diets would carry tremendous benefits for soil health and biodiversity.

Biodiversity

Livestock production has led to over 60% decline in species populations since 1970. Animal agriculture disrupts delicate eco-systems, making it one of the greatest human contributors to species decline.

Global Emissions

Meat and dairy production remain the most significant contributors of global greenhouse gas (GHG) emissions, and of these sources, livestock production is the largest, accounting for an estimated 14.5 percent of global GHG emissions from human activities, according to the United Nations.

10 Recipes for When You’re Craving a Snack, Munchy, or Quick Bite ›

Sometimes our snack cravings cannot be satisfied with prepackaged crackers or chips or granola bars. In these situations, our mouths demand something more: something fresh or familiar or homemade.

That’s why we’ve compiled a list of our favorite easy-to-make snacks and quick bites. These plant-based recipes offer new versions of classic dishes, many of which are better for your body and overall health. Let baked apple donuts, cauliflower Buffalo bites, and polenta fries provide a temporary escape from the packaged, the frozen, and the processed.

This Monday, try experimenting with the snacks and bites below.

Apple Donuts

Everyone appreciates a freshly baked donut. Whip these up in 30 minutes or less.

For the Apple Donuts recipe, click here.

Baked Zucchini Fries

No deep-fryer required for these better-for-you veggie fries. This recipe can be made completely plant-based by swapping out the egg, cheese and yogurt with plant-based equivalents.

For the Baked Zucchini Fries recipe, click here.

Banana Sticky Rice

Pull out one of these packets of banana-stuffed coconut sticky rice for a fragrant and fun plant-based snack. The texture of these banana sticky rice pouches are simply divine.

For the Banana Sticky Rice recipe, click here.

Cauliflower Buffalo Wing Bites

We often find ourselves digging through our shelves or refrigerator looking for just a bite. Well, look no further than these super-simple hot-and-spicy cauliflower Buffalo wing bites.

For the Cauliflower Buffalo Wing Bites recipe, click here.

Cinnamon Ginger Apple Chips

Easy as slice, boil, bake. Sprinkle the “chips” with your favorite seasonings (we recommend ginger, cinnamon, and curry powder) and pop in the oven until crisp.

For the Cinnamon Ginger Apple Chips, click here.

Mediterranean Nachos

A healthy spin on the everyone’s favorite junk food, these Mediterranean nachos are loaded with vegetables and fresh herbs. Swap out the fried tortilla chips for some baked whole-wheat pita wedges.

For the Mediterranean Nachos recipe, click here.

Polenta Basil Fries

Create a luxurious alternative to French fries with these simple yet elegant polenta fries. Buy premade polenta (or easily make your own with cornmeal), cut into fry-like sticks, toss with olive oil, fresh basil, salt, and pepper, and bake. All you need is your favorite marinara sauce, and you’re ready to start dipping.

For the Baked Polenta Basil Fries recipe, click here.

Quinoa Chili Fries

Chili fries are delicious, but they have a saucy reputation. Clean them up by swapping out meaty chili for a lighter, yet equally flavorful, blend of quinoa, poblano peppers, and beans.

For the Quinoa Chili Fries recipe, click here.

Spicy Jalapeño Cashew “Cheese” Dip

This one requires a little bit of foresight: soak cashews the night before and then pop all the ingredients — cashews, garlic, lemon juice, jalapeños — into a food processor and blend till creamy. Transfer to a microwave dish, give a quick zap, and voila. Quicker prep tip: soak the cashews in a bowl of very hot water for 20 minutes and use high speed blender.

Spicy Jalapeño Cashew “Cheese” Dip recipe, click here.

Three-Ingredient Scallion Pancakes

Flour, water, scallions, that’s all you need to make these take-out grade scallion pancakes. Blend together a dipping sauce by combining soy sauce, rice vinegar, sesame oil, a dash of honey or agave, and some red pepper flakes.

For the Three-Ingredient Scallion Pancakes recipe, click here.

Our Top 10 Favorite Bean Recipes ›

Beans are the pillars of the pantry; they’re easy to prepare, packed with plant-based protein and a host of other vitamins and minerals, versatile, flavorful, and adaptable.

We love adding them to stews, transforming them into burgers, or serving them cold and dressed for a bright and hearty salad. With so many varieties available, from pinto beans and black-eye peas to navy beans and chickpeas, your recipe options are truly endless.

Depending on how you cook them, beans can be creamy and elegant or toothsome and refreshing, which is why it’s important to have a stock of both canned beans and dried beans in your pantry.

This Monday, grab a can of beans and experiment with one of our top 10 favorite bean recipes.

Hearty White Bean and Millet Soup

All the flavors of your favorite Italian restaurant — roasted garlic, crushed tomatoes, dry white wine — packed into one hearty, comforting bowl of soup.

For the Hearty White Bean and Millet Soup recipe, click here.

Tahini Quinoa Bean Salad

Tahini is made from pulverized sesame seeds; its creamy nuttiness is magic when used as a dressing for this colorful quinoa bean salad.

For the Tahini Quinoa Bean Salad recipe, click here.

Navy Bean Bruschetta

Sure, traditional bruschetta is made with diced fresh tomatoes, but this version boasts a bit more protein thanks to a base of navy beans.

For the Navy Bean Bruschetta recipe, click here.

New Orleans Red Beans and Rice

For authentic red beans and rice, you’ve got to start with dry beans. Soak overnight and boil with some aromatics for a bean dish that is unlike anything you’ve ever tasted before.

For the New Orleans Red Beans and Rice recipe, click here.

Farro and White Bean Veggie Burger

Although the recipe calls for a handful of ingredients, you can make the base of these burgers using just farro (a yummy, toothsome grain) and white beans. Add any other additional vegetables, seasonings, or bread crumbs to round out the flavor and texture.

For the Farro and White Bean Veggie Burger recipe, click here.

Butternut Squash Black Bean Chili

This chili is rich and smoky thanks to the liberal use of chipotle and ancho chili powder, cumin, and, of course, lots and lots of black beans.

For the Butternut Squash Black Bean Chili recipe, click here.

Quick and Easy Hummus

To make hummus requires four ingredients — chickpeas, tahini, lemon juice, salt — and a food processor. Yep, that’s it. Enjoy.

For the Quick and Easy Hummus recipe, click here.

Vegetarian Hoppin’ John

Though traditionally made with ham or bacon, this vegetarian version of Hoppin’ John doesn’t lack for flavor thanks to hot sauce, liquid smoke, and yummy black-eyed peas.

For the Vegetarian Hoppin’ John recipe, click here.

Roasted Red Pepper and Red Bean “Meatballs”

Meatless “meatballs” made with roasted red peppers and kidney beans mimic beautifully the meat versions. The flavor is all there, too, with onion and garlic, herbs, and non-dairy Parmesan cheese.

For the Roasted Red Pepper and Red Bean “Meatballs” recipe, click here.

Pinto Bean Falafel

Most falafel recipes call for chickpeas, but this version using pinto beans is creamier than traditional versions, but with all the same flavor.

For the Pinto Bean Falafel recipe, click here.

Inexpensive Plant-Based Ingredients That Won’t Go Bad ›

Every food item will eventually go bad, but there are many food staples that offer a terrific value, can be prepared in big batches, and have an incredibly long shelf-life.

Some of these ingredients can serve as the centerpiece of a meal, like potatoes, beans, and pasta, while others act as supporting actors, providing quick bursts of flavor to ordinary dishes. Best of all, many of these foods are completely plant-based and rich in many of the essential vitamins and minerals necessary for a healthy body.

Our list of plant-based ingredients all have a shelf life of over two months (when stored properly) and are relatively inexpensive. But most importantly, these pantry staples give you the opportunity to get in the kitchen and experiment with flavors and ingredients that you may have overlooked in the past. And Meatless Mondays are always a great opportunity to start a new healthy ritual.

Beans

Often sold for less than a dollar a can, beans are the ultimate plant-based protein. With so many different types to choose from — kidney, black, pinto, cannellini, pigeon peas, butter beans — the recipe possibilities are endless. Make a stew, vegetable chili, bean salad, or these black bean meatless balls with zucchini noodles.

Diced Tomatoes (canned)

Take a simple stew, stir-fry, or sauce to the next level with a can of diced tomatoes. At only a buck a can, diced tomatoes will become your new secret weapon in the kitchen. Try adding them to this boldly-seasoned spicy chickpea ragout.

Frozen Fruits and Vegetables

Toss them into a blender, soup pot or sauté pan to add some nutrients and heft to your mid-week meals. When stored properly, frozen fruits and vegetables will last years (but please don’t make them wait that long). Some frozen vegetables — spinach, collards, broccoli rabe — should be thawed and drained before cooking, while others like broccoli, peas, and peppers can be thrown into a hot pan as-is and easily transformed into a garlic-ginger fried rice.

Granola

A bag of granola won’t run you much more than $4.00, depending on the brand, but it will impart an invaluable crunch to yogurt and oatmeal. Many manufacturers sell granola with a shelf life of up to six months, but it should be good to eat it even past that point (although it might not retain its full crunch).

Lentils (dry)

At $1.50 per pound, a bag of dried lentils is one of the best bargains in the grocery store. Besides an almost indefinite shelf life, the lentil contains a laundry-list of essential minerals like iron, folate, and manganese, is packed with protein, and is a great source of fiber. If you’ve never before cooked with dried lentils, start with a simple stew or this easy French lentil salad with cherry tomatoes.

Onions

When stored in the refrigerator, onions can last for up to two months (sometimes longer). They’re pretty cheap, too, costing only around $1.00 – $1.50 per pound. Sear on the stove top for a smoky, charred flavor or cook them low-and-slow to unlock their natural, caramel-like sweetness and sprinkle them over this sweet potato caramelized onion stew.

Oatmeal

Think of oatmeal as a blank canvas. Costing less than a quarter per serving, let your imagination run wild when it comes to cooking breakfast. Mix in everything from peanut butter, jam, nuts, seeds, or even savory spices. Dried oatmeal can last longer than a year when properly stored. Use oatmeal in this vanilla almond milk oatmeal or try using it to make dessert, like this apple cranberry oatmeal bread.

Pasta

Costing only $1.00 per box, your pantry should be loaded with pasta, but we recommend going beyond the standard semolina/durum wheat flour varieties and experiment with pastas made from whole grains, vegetables, lentils, and chickpeas. Try some unique flavor combinations to keep things interesting, like this recipe for green tea pesto pasta.

Peanut Butter

Whether you like it creamy or crunchy, peanut is the ideal pantry staple. A serving of peanut butter is packed with protein and healthy fats, both of which will keep you feeling nice and satiated. Peanut butter has a shelf life of more than a year (unopened), and many brands of sell for less than $2.00 a jar.

Polenta (corn meal)

Polenta is made by mixing cornmeal (dried, ground corn) with either water or milk. Inexpensive and versatile, polenta can serve as the foundation of any number of meals, pairing especially well with tomato sauce, like in this recipe for Italian white beans with kale and polenta.

Potatoes

These starchy staples don’t last forever, but when stored in a cool dark space they can last for between 2 – 3 months. At around .50 cents per pound, the potato is an excellent source of fiber, nutrients, and calories; they can add creaminess to soups or serve as a vessel for a delicious stuffed potatoes primavera.

Rice

Whether it’s white, brown, or wild, rice costs less than a quarter per serving. Rice can serve as an accompanying carbohydrate or act as the main meal. For a new take on everyone’s favorite grain, try this vegetarian biryani or meatless brown rice jambalaya.

Salsa

Jarred salsa is an excellent (and convenient) alternative to fresh varieties. Add a tablespoon to anything bean burritos and taco bowls to spicy puttanesca pasta and gallo pinto; mash some together with a ripe avocado and you’ve got a quick-and-easy guacamole.

Soy Sauce

Drizzle soy sauce into your stir fry, salad, sautéed vegetable, or tomato sauce for a boost of salty umami flavor. You can also use it liberally in this yummy Asian noodle bowl with spicy almond sauce. Soy sauce can cost as little as $2.00 a bottle and can last nearly two years after opening when stored in the refrigerator.

Sweet Potatoes

The sweet potato is nature’s candy; slice it down the middle and heat in the microwave for five minutes and out comes tasting reminiscent of a sugary soufflé. If you want to try making a dish that requires a little more technique, cook up this spicy and aromatic sweet potato chana or a coconut milk sweet potato white bean soup.

Vegetable Broth/ Bouillon

A box of vegetable broth is a staple of any kitchen, but you can expand your soup selection by adding some “chick’n” bouillon cubes to your pantry. Add some beans, frozen vegetables, and seasonings and you have a clean and simple dinner for around $1.00 per serving, or add some flour, nut-milk, and noodles for a creamy vegetable noodle soup.